Potential for late-20s miler

Looking for some inspiration here, or perhaps a reality check... not sure which.

I am a 26 year-old male, soon to be 27, 5'9 and 165 lbs, who has been running for a decade now. Most of my teenage years were rather sedentary, and I've always found it hard to make up for that lost time. I've been reflecting on all this, looking over my training logs. Total mileage over the past decade is about 4,000, which works out to an average of 7-8 mpw. Sometimes I focused more on strength training than running (building up to a personal best 335 lb deadlift, for example, at age 23). At 19 years old, I committed to training 20-30 mpw for a while and ran a personal best of 5:37 for a mile. Last fall I strung together four months of 20 mpw, but the results were lackluster. I think my mistake was a lack of variation in distance and intensity, but maybe I'm also just getting older?

So I know I'm "over the hill" in terms of my peak potential, but what kind of performance is still in the realm of possibility? Say I commit to running almost daily again, including weekly long runs and speed workouts, drop ten lbs and get back to single-digit body fat? I can run a 6:30 mile right now. Can I match my teenage best of 5:37? Get under 5:00? Or do I just hope to maintain my current fitness through my late 20s and 30s?

It's quite possible that you can still run pretty near whatever your lifetime potential best would be, but it may take a year or more and optimal training after some time of just getting in really good running shape. At 4 months training even a young normal weight person is just getting ready to start getting good.

At 26 you're in your peak years for middle distance including the mile - or would be if you were training hard. Since you've never trained seriously for the mile, you should be able to run well under 5:37 if you're willing to put in the effort and the miles. Sub-5:00 may be a possibility but it would probably take a lot more than 20-30 mpw. It will take not only more miles as well as speed work, but it a proper balance and in the right sequence. Start with building your endurance with longer runs, more mileage and only a little bit of speed.

Looking for some inspiration here, or perhaps a reality check... not sure which.

I am a 26 year-old male, soon to be 27, 5'9 and 165 lbs, who has been running for a decade now. Most of my teenage years were rather sedentary, and I've always found it hard to make up for that lost time. I've been reflecting on all this, looking over my training logs. Total mileage over the past decade is about 4,000, which works out to an average of 7-8 mpw. Sometimes I focused more on strength training than running (building up to a personal best 335 lb deadlift, for example, at age 23). At 19 years old, I committed to training 20-30 mpw for a while and ran a personal best of 5:37 for a mile. Last fall I strung together four months of 20 mpw, but the results were lackluster. I think my mistake was a lack of variation in distance and intensity, but maybe I'm also just getting older?

So I know I'm "over the hill" in terms of my peak potential, but what kind of performance is still in the realm of possibility? Say I commit to running almost daily again, including weekly long runs and speed workouts, drop ten lbs and get back to single-digit body fat? I can run a 6:30 mile right now. Can I match my teenage best of 5:37? Get under 5:00? Or do I just hope to maintain my current fitness through my late 20s and 30s?

I think it depends how bad you want to reach your goals. If you want them bad enough then I think you'll amaze yourself. Don't listen to people telling you to give up your goals or dreams, it will only make it that much harder to believe yourself. This is the main reason I am reluctant to share my goals with others. I'm 21, have been running for a little over a year, and am starting to take it more seriously. I've got some pretty lofty long-term goals set for myself, but would be very hesitant to announce them because of the discouragement I'd hear. I'm sure you've heard this (paraphrased) quote: "The man who says he can, and the man who says he can't are both usually right." One step at a time.

Looking for some inspiration here, or perhaps a reality check... not sure which.

I am a 26 year-old male, soon to be 27, 5'9 and 165 lbs, who has been running for a decade now. Most of my teenage years were rather sedentary, and I've always found it hard to make up for that lost time. I've been reflecting on all this, looking over my training logs. Total mileage over the past decade is about 4,000, which works out to an average of 7-8 mpw. Sometimes I focused more on strength training than running (building up to a personal best 335 lb deadlift, for example, at age 23). At 19 years old, I committed to training 20-30 mpw for a while and ran a personal best of 5:37 for a mile. Last fall I strung together four months of 20 mpw, but the results were lackluster. I think my mistake was a lack of variation in distance and intensity, but maybe I'm also just getting older?

So I know I'm "over the hill" in terms of my peak potential, but what kind of performance is still in the realm of possibility? Say I commit to running almost daily again, including weekly long runs and speed workouts, drop ten lbs and get back to single-digit body fat? I can run a 6:30 mile right now. Can I match my teenage best of 5:37? Get under 5:00? Or do I just hope to maintain my current fitness through my late 20s and 30s?

I think it depends how bad you want to reach your goals. If you want them bad enough then I think you'll amaze yourself. Don't listen to people telling you to give up your goals or dreams, it will only make it that much harder to believe yourself. This is the main reason I am reluctant to share my goals with others. I'm 21, have been running for a little over a year, and am starting to take it more seriously. I've got some pretty lofty long-term goals set for myself, but would be very hesitant to announce them because of the discouragement I'd hear. I'm sure you've heard this (paraphrased) quote: "The man who says he can, and the man who says he can't are both usually right." One step at a time.

What prompted this? There's one wiseass response and three giving encouragement and advice.

Looking for some inspiration here, or perhaps a reality check... not sure which.

I am a 26 year-old male, soon to be 27, 5'9 and 165 lbs, who has been running for a decade now. Most of my teenage years were rather sedentary, and I've always found it hard to make up for that lost time. I've been reflecting on all this, looking over my training logs. Total mileage over the past decade is about 4,000, which works out to an average of 7-8 mpw. Sometimes I focused more on strength training than running (building up to a personal best 335 lb deadlift, for example, at age 23). At 19 years old, I committed to training 20-30 mpw for a while and ran a personal best of 5:37 for a mile. Last fall I strung together four months of 20 mpw, but the results were lackluster. I think my mistake was a lack of variation in distance and intensity, but maybe I'm also just getting older?

So I know I'm "over the hill" in terms of my peak potential, but what kind of performance is still in the realm of possibility? Say I commit to running almost daily again, including weekly long runs and speed workouts, drop ten lbs and get back to single-digit body fat? I can run a 6:30 mile right now. Can I match my teenage best of 5:37? Get under 5:00? Or do I just hope to maintain my current fitness through my late 20s and 30s?

I think it depends how bad you want to reach your goals. If you want them bad enough then I think you'll amaze yourself. Don't listen to people telling you to give up your goals or dreams, it will only make it that much harder to believe yourself. This is the main reason I am reluctant to share my goals with others. I'm 21, have been running for a little over a year, and am starting to take it more seriously. I've got some pretty lofty long-term goals set for myself, but would be very hesitant to announce them because of the discouragement I'd hear. I'm sure you've heard this (paraphrased) quote: "The man who says he can, and the man who says he can't are both usually right." One step at a time.

What prompted this? There's one wiseass response and three giving encouragement and advice.

The wiseass sent me on a bit of a misguided rant, admittedly. Whether he/she was playing or not, it is frustrating (bordering on sad) to think someone might take that comment at face value and not reach their potential. Alright, off of my soapbox now . Also, I should mention that 99% of the people on RW have been extremely supportive and nice (see the 1% above). I wan't referring to you guys when I was talking about receiving discouragement ... you guys rock!

Go for it! Do some reading - -Daniels Running Formula, 2nd ed. is a pretty good book for most distances and is a good place to start. People with more specific mile experience may know of better sources for the mile. You'll want to train effectively.

I weighed between 157-161 when I set my PR, so I'm not far off. I suspect that is still heavy for optimal performance (e.g. Alan Webb is 145 at my same height), but I'm very lean at that weight.

The question I'm wrestling with is whether or not I'm prepared to commit to a long-term program of 30, 40, 50 mpw. Right now I think I might be. It's upsetting to look back over 2,500-3,000 miles (admittedly spread out over a long time) with no new PRs: a lot of wasted energy.

I just bought a copy of the Daniels' book.

Honkygrass - Awesome to hear that. What was your background before setting those times?

When I was in HS I trained rather half-heartedly while on the xc and track team and finished HS with a PB of 5:22. I got back into running about 4 years later and within two months of dedicated training ran 4:56. At 34 I could still run 4:55. Even into my mid-40s I was running faster than I had in HS with a 1500m equivalent of a 5:12 mile at age 44. I'm not saying you could do the same, but this should give you some idea of the possibilities open to you.

It's upsetting to look back over 2,500-3,000 miles (admittedly spread out over a long time) with no new PRs: a lot of wasted energy.

Honkygrass - Awesome to hear that. What was your background before setting those times?

Out of high school I concentrated on the local 10K and marathon scene. Then got into lifting, cycling and triathlons, which made me a better all around athlete, but my running times suffered. That got to be too much, by the time I hit my 30's I dumped the swim and bike, and went back to just running. I wanted badly to break a 5 minute mile, but just couldn't do it. Of all the athletics I've done, I still consider my one sub one hour 10 miler, my best achievement.

I'd love to comment on your statement about wasted energy. It's not wasted at all. Something to consider is that someday you won't be able to PR no matter what, because of father time and the facts of nature. I haven't PR's in many many years, and unless I find a distance I've never ran before (not likely) I'll never PR again. I'm in my 50's and it just isn't going to happen. But there's no way I'm going to stop. I really don't know how to express this in words (I hope someone can!) but PR's loose their ability to get you out there training hard, and eventually you have to come up with a different physiological plan. I've already buried several friends who've died from heart attacks and lung cancer from lifestyle choices. Heck, just walking around Wal-Mart is pretty good motivation to keep logging miles.

I agree wholeheartedly with wcrunner that it is definitely possible for you to improve but you're going to have to work a bit harder. It might seem crazy but to get better at the mile, you really do have to have fairly high weekly mileage. I'm training for several upcoming mile races and my training schedule started at 40 mpw and I build every week or two (as a female). My speed workouts are not long, but they are INTENSE. It depends on how badly you want it and what extent you are willing to work for it.

Point taken about the value of running without making new PRs. If not for the running I've done over the last few years, I'd be a lot further removed today from my 5:00-5:30 goal. And even if you told me that I can never improve, I know I'd keep plugging away to some degree because I refuse to let my health and fitness go.

When I started running again 9 months ago...my idea was to go after a 5 minute mile post 50. I am 51 now and haven't seen( have ignored) anything that tells me I should give up.

I hadn't run more than a few times in 20 years. I hadn't exercised more than a few times in 20 years and I guess my mile time was about 9-10 minutes, but I could run 150 yards or so pretty good. I know I was a pretty good runner when I was young but never reached what one would call competence in the sport...always quit when I started getting good for various reasons.

So anyway I am still going for it....a little like a humpty dumpty project. I got to where I could break 6 in just a few months of pretty random running and at around 20 miles a week road running(lots of hills) and few cross training bouts. When I put the treadmill on 5 minute mile, It was obvious that I was nowhere near all systems go and it has only gradually become less true.

I kept running though. Had to work through a lot of "weak links". Got a little distracted with long runs out of balance, but came back to the idea of building a launching pad based on balance from 200 meters to 5k. So ,I pursue the ability to do those things with something like parity. I know I can run 15 mph in bursts and should get quicker, I have to work on muscularity to do that safely for say 200 meter sprints and shorter sprints. I know I can run slowly for hours...and that a lot of improvement can come in the speed endurance zone relative to middle distance. For me the speed endurance is the easy part to skip but the mile is so hard in the last lap and 1/2 and, so much time can be preserved or lost there.

So anyway, that's my approach, do the pieces to do the whole. Still learning. I don't really worry about forcing any particular mileage or workout...just chip away at these things until all are pretty good and then, hopefully, specialize for a few months and hit it.

like has been said, though. I am grateful that I can run. The goals are important but they are not a big deal.

BTW, if you like to read, "The Perfect Mile" might be timely ,if you have not read it yet.

I've read through much of Daniels' Running Formula, and it has reminded me of some hard-to-swallow truths that I probably "knew" but chose to "forget." The big takeaways for me are, (1) slow down, (2) build volume, (3) remember that 16 weeks of steady running is just the beginning. I've always been tempted to take a short cut by substituting intensity for time.

His "Red Plan" looks like a good starting point for me, so I'll do that and then maybe the "Blue Plan," and then see where I am next spring.

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